We all want more energy. In fact, fatigue is one of the most common reasons we visit the doctor. While chronic exhaustion can be linked to medical conditions such as thyroid function or anemia, feeling tired is often about lifestyle. The good news? There’s plenty of ways to rebuild your energy bank – starting right now with these energy-boosting solutions:
1. Do The Carb & Protein Combo
Keeping glucose levels steady is crucial to energy. Focus on low GI foods such as whole grains and non-starchy fruit and vegetables, and combine them with a protein. Try soft-boiled eggs with wholegrain toast or a handful of nuts and fruit.
2. Add Some Superfoods
Eating a diet high in antioxidants boosts energy and health. Include foods such as cinnamon, walnuts, and blueberries. Then add superfoods such as goji berries and chia seed to cereals or smoothies. Oily fish is also a rich source of coenzyme Q10 that is essential for energy production.
3. Spend Time With Optimists
We match other peoples’ energy, so it makes sense to spend time with friends who are upbeat. Researchers at the University of Pittsburg Medical Centre analysed eight years of data on 97,253 women and found that those who were most cheery were 14 per cent less likely to die from all causes than their pessimistic peers.
(Read more: Clever Ways To Make Life Easier For Busy, Tired Mums)
4. Get A Little Sweaty
Cardio exercise reduces tension and anxiety, and its energising effect is the result of improved body efficiency. Aim for 30 to 40 minutes a day of running, dancing or anythings else that gets your heart pumping.
5. Pump Up Your Iron Intake
About 20 to 40 per cent of women of child-bearing age fall short of getting the recommended daily amount of iron from their diet that they need, resulting in fatigue. Pump up your iron levels by consuming a diet rich in veggies and fruits.
6. Love Your Liver
Your liver is vital to energy production, but it’s under daily assault from toxins. Start your day with lemon juice in warm water, drink water and herbal tea, and cut down on tea, coffee and alcohol, even if it’s only for a week.
(Read more: 8 Good Mood Foods For A Healthier And Happer You)
7. Just Relax
Numerous studies have shown that meditation is the ideal way to reboot energy levels. Listen to a relaxation CD or try some gentle stretches to soothe those muscles and let go of all the built-up tension.
8. Connect With Nature
In a series of studies in the Journal of Environmental Psychology, researchers found that just being outside for 20 minutes significantly boosted vitality. Try building a morning walk at the nearest part into your daily routine to reap the benefits of getting back to nature.
9. Go For A Straight Seven
Sleep in vital to healing, rejuvenation, and energy. For peak energy levels, aim for seven to eight restful hours each night. Valerian, hops, magnesium and passionflower tinctures, teas or tablets can help you chill out but always consult your doctor before taking an herbal medicine.
10. Consider Taking A Supplement
While most people obtain all the nutrients they need from a balanced diet, as we age, some nutrients are less well absorbed so adults may actually benefit from a supplement. A 2007 study published in Nutrition Journals found people who took a daily multivitamin were more likely to rate their health as good or excellent.
11. Don't Get Bored
Boredom is a surprising cause of tiredness. So, having a hobby or a passion for something, anything, gives you an enthusiasm for life and keeps you and your body from giving in to exhaustion.
12. Tap Into Eastern Wisdom
Research into yoga and tai chi has found health benefits you don’t get from other exercises. These ancient systems of movement were designed to generate energy, balance the emotions, still the mind and refresh the body.
(Text by Helen Hawkes, Australian Women’s Weekly (Bauer) / Additional Reporting by Natalya Molok)